The pectoral muscles, or chest muscles, are made up of the pectoralis minor and pectoralis major. The pectoralis major is the larger of the two muscles and lies beneath a women's breasts, while the pectoralis minor lies underneath the major. Pectoral muscles allow for a wide range of movement and move your shoulders. Including chest exercises as part of your strength training routine helps develop pectoral muscles and lean muscle mass. Consult your physician before beginning a new exercise regimen.
Pushups
Pushups are a basic chest exercise that strengthens your pectoral muscles. Several variations of the pushup can target different areas of your chest. A basic pushup in which your hands are placed shoulder-width distance apart and the balls of your feet are placed on the floor, targets your entire chest. Perform pushups with your feet on an elevated surface, such as a bench, to work your upper chest. Bent knee pushups are an effective modification if you are unable to perform pushups on your toes at first. Add difficulty to regular pushups by placing your hands on a medicine ball, in a diamond shape, or on an unstable surface, such as a BOSU ball.
Chest Press
The chest press exercise is another basic exercise that can be modified to target different parts of your pecs. The basic chest press is done on a bench using a barbell or dumbbells. While lying on your back, grip the barbell or dumbbells in your hands. Press the weight upward, above your chest, until your arms are straight, and then slowly lower it back down for one repetition. Performing chest presses at an incline on either an incline bench or seat targets your upper chest muscles. To target the lower chest muscles, perform chest presses on a decline bench.
Dumbbell Fly
The dumbbell fly strengthens the muscles that allow you to pull your arms across your body. Lie face-up on a bench, holding a dumbbell in each hand. Your feet should rest flat on the floor. Start with your arms extended above your chest with your palms turned in. Slowly lower the weights out to the sides until your arms resemble a "T" with a slight bend in your elbows. Pull the weights back toward one another to complete one repetition. Perform 10 to 15 repetitions. Avoid arching your back as you perform the exercise.
Inchworms
The inchworm exercise targets your arms, back and shoulders in addition to your pectoral muscles. Stand with your feet together and tighten your abdominal muscles as you inhale. Exhale as you hinge forward at the hips and allow your arms to reach toward the floor until your fingers touch the floor. Keep a slight bend in your knees while keeping your spine in neutral alignment. Slowly walk your hands out and away from your feet until you reach a plank position with your spine, hips and head parallel to the floor. Do one complete pushup. Then, slowly walk your feet forward while keeping your hands in place and until your toes reach your hands. Repeat the movement for a total of 10 to 15 repetitions.
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